We are all busy. Life gets in the way. Kids are sick, partners are working, Covid has closed most of the gyms. We have the answer. 30 minutes of intense workouts that will burn fat and build muscle.
Don't believe us - try it out!
What can you do in 30 minutes. If you train with intent, and provide the right stimulus - you will be amazed. These are some of he hardest workouts we have created.
30 minute sessions. 5 days a week. Full body workouts with minimal equipment. Can be done at the gym or at home. Such an amazing program.
Conditioning
A
Row Hang Press
In a 8 minute time cap: DB Bent Over Row DB Hang Clean DB Push Press Start with 2 reps each, then 4, 6 up until 10 reps, then bring the reps down in the same manner. Finish at 8 mins. The movements are to be quick but without sacrificing form. If you have Barbells available - you can use those for the movements - videos below. record what round you get up to!
Conditioning
B
Overhead Walking Cleans - 8 Min AMRAP
8 Min AMRAP 5 x DB Squat Cleans 20 x Plate Overhead Walking Lunge If you do not have a plate you can use Dumbbells
Conditioning
C
A Series of 2's
Set 1 Accumulate 2 mins of a plank hold If you break - stop the clock, rest and start again where you left off 2 min Rest Set 2 In 2 Mins - max reps of Banded Glute Bridge - constant movement - knees apart 2 Min rest Set 3 In 2 Mins - max reps of Mini Band Glute Bridge Hip Abductions You can move from low Hip abductions to high Hip Abductions - just work for 2 mins
FF30 Warm Up Legs
A
Tabata 20/10 Exercise 1 - Air Squats Exercise 2 - Reverse Lunge Alternate Exercises every 20 secs
Conditioning
B
Box Z's - 8 Min EMOM
8 Min EMOM Min 1 - 8 x Box Squats Min 2 - 12 x DB Z Press If you do not have a barbell, you do do a Goblet Box Squat. Box needs to be knee height.
Conditioning
C
Russian Dance - E2MOM
8 x Russian KB Swings 8 x Hand Release Push Ups 8/Leg x Bodyweight Split Squats (controlled speed) 20m x Farmers Walk - heavy-ish E2MOM for 5 rounds Finish in more than 90 secs on the clock so if you have 30 secs rest. Adjust the reps if necessary.
Skip Days - 3 Min AMRAPs
D
3 Min AMRAP 50 x Single Skips 10 x Close Grip Floor Press Rest 2 Mins Repeat 3 Minute AMRAP
FF30 Warm Up Run and Upper Body
A
200m Run - easy pace 10 x Hand release Push Ups 15 x Bodyweight Glute Bridge 2 Rounds
Conditioning
B
Hammer Time
Every 90 secs for 5 Rounds 8 x DB Bench Press + 10 x Seated Hammer Curls If you have a barbell available you can do barbell bench press
Conditioning
C
Dead Person Walking
6 Min CAMRAP 10 x DB Deadlifts 20m x Overhead DB Farmer Walk You can use 2 different sets of DBs. I have created a new term - it is called a CAMRAP - Controlled AMRAP. Move at a slow and steady pace and choose weights that allow you to finish the workout with minimal rest.
Conditioning
D
Sit Up 15's
15 Min AMRAP 15 x Plate Turkish Sit Up 15 x Plate Sit Up 15 x Sit Up rest 60 secs Good Luck.
FF30 WarmUp - Hinge
A
4 Min EMOM 6 x Prisoner Good Mornings + 6 Prisoner Kang Squats
Conditioning
B
Wings - I Can Fly
24 minute EMOM Every minute complete the following circuit 1 x DB RDL 1 x DB Elbows Out Row 1 x DB Hang Clean 1 x DB Push Press 2 times so every round will look like - 1 deadlift, 1 x row, 1 x hang clean, 1 x push press, and start again - 1 x deadlift, 1 x row, 1 x hang clean. 1 x Push Press. Make sure you finish at the 40 sec mark - so choose a weight that lets you do that. Same weight for every exercise. The press is likely to be your determining weight. If you use a barbell, standard deadlift and make the row a standard bent over row.
FF30 Warmup Banded Shoulders and Lunges
A
20 x Banded Shoulder Rotations 20m x Walking Lunges 20 x Banded Lat Pulldown 20m x Walking Lunge 2 rounds
Gorilla Lunges - 12 MIN EMOM
B
12 Min EMOM 40 secs work / 20 secs rest Min 1 - DB Front Rack Reverse Lunge Min 2 - DB Gorilla Row Min 3 - Tall Plank Hold You can challenge yourselves on the weight here. Be Slow and controlled on the row - don't rush it
Oh My - More Legs - 6 min AMRAP
C
As many Rounds as possible in 8 mins - using perfect form 8 x DB Floor Press in Glute Bridge 10 x Box Jumps / Step Downs or scale to Step ups/step down 12 x Goblet Squats 14 x Hand Release Push Ups
Assault on my Senses!
D
6 Min AMRAP 8 x Assault Bike Calories - if you do not have an Assault Bike - then 100m sprint 8 x DB Push Press
Sometimes you just need to exercise! This is some of the best programming I have created
This is hard, it's intense, but so fun. Lose weight and build lean muscle. A real structured strength and conditioning program using minimum equipment. Workout at home or in the gym! 30 minutes and you are done - but you have not sacrificed your workou
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Verified Athlete"I have never experienced any program like this. In 30 minutes, I have worked harder than what I sued to do in my longer session. Fits into my schedule. It is unbelievable"
Reluctant Exercise
Verified Athlete"I hate the gym. Don't really enjoy exercising. This is an amazing program. in 30 mins I have build a sweat, worked my muscles and feel fantastic. By the time I start to to hate it I am already home!"
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